Create Your Own Workout At Your Desk

One of the main reasons people avoid workouts at their desks is because they don’t know what to do. Most people think that in order to get a good workout in, you need to go to a gym. You don’t. A twenty-minute high intensity body-weight workout in the comfort of your home or office will yield far greater results than thirty minutes on the elliptical and ten minutes of bench press. Not to mention the time it saves you going to and from the gym, and the avoided unpleasantness associated with showering in a public restroom.

There is no excuse for not exercising if you can do it at any place and at any time. Therefore without further ado, here is a guideline to creating a high intensity workout from the comfort of your home or office:

Choose one exercise per sub category Push, Pull, Squat, Hinge, Lunge, Calves, Core (see exercises at bottom).

WARM UP FOR 5 MINUTES

Attempt to do as many rounds as possible of these 7 exercises in 15 minutes:

• Push  x8 repetitions

• Squat  x10

• Hinge  x10

• Pull  x10

• Lunge x8 each leg

• Calves  x10 reps or 30 seconds

• Core  x10 each side or 30 seconds

Once you have done each exercise one time, start again from the top. Try different exercises each time or try to beat your previous record for rounds in 15 minutes. Good luck, it’s harder than it sounds.

(*Workouts are organized by body part and the sub sections are from easiest to hardest.)

UPPER BODY

Pushing: 

• Assisted Push-Ups

• Push-Ups

• Tricep Push-Ups 

• Spiderman Push-Ups

Pulling:

• Supermans

• IYT's

• Elbow Press

LOWER BODY

Squat:

• Box Squats

• Squats

• Squats with Hands Behind Head

• Overhead Squat

• Squats with Pause

• Squat Jump

• Single Leg Squat

Hinge and Bridge:

• Deadlift Stretch

• Bridges 

• Single Leg Bridge

• Advanced Bridge 

• Split Stance Back Extension

• Single Leg RDL

• Rolling Chair Hamstring Curl

Lunge:

• Split Squat

• Reverse Lunge

• Reverse Lunge w/ Knee Raise

• Side Lunge 

• Bulgarian Split Squat

Calves, Feet, and Endurance:

• Calf Raises

• Ali Shuffle

• Heel Taps

• High Knees

CORE

• Hip Taps 

• Dead Bugs 

• Planks 

• Single Leg Plank 

• Planks Plus

• Crawling 

ADVANCED (NOT FOR BEGINNERS)

• Hollow Body Hold

• Rolling Chair Rollouts 

• Rolling Chair Pikes

• Rolling Chair Toe Taps

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